The leg spread is a popular exercise that you’ve been doing wrong up until now

Leg extension is a popular exercise you’ve been doing wrong so far

Together with the trainer we found out why it should not be performed only as a stand-alone exercise.

It can be very difficult to achieve graceful lines and beautiful shapes. In order for this process to accelerate and become as effective as possible, you need to make the right training plan and choose the right exercises. If we are talking about legs, then the typical lunges and squats have long taken an honorable place in the top, but what else should be included in the exercises? Let’s take a look at one of the effective auxiliary exercises.

FitStars fitness trainer

“Leg extension in the trainer is one of the most popular exercises among girls.”

How is the exercise useful?

When performed, the middle gluteal muscle is engaged, which gives roundness to this area from the side. Small and medium gluteal muscles are stabilizers, they support us when walking, not allowing the pelvis to fall sideways. Accordingly, if there is a goal to work with these areas, this exercise should be used as an addition to the basic exercises. It will not be the most effective, will not give a big increase in muscles, but it will help to make them stronger if used adequately.

In an exercise machine designed for leg extensions, you can vary the weight of the resistance. However, you often cannot change the height of the seat or the distance from the backrest to the side stops. Depending on the length of the legs, the load is distributed differently.

How to perform leg extension in the trainer?

This exercise is a localized exercise. You can do from 12 to 30 repetitions, depending on your training plan. Most often it is performed after the basic exercises – squats, lunges, glute bridge, hyperextension and so on.

This exercise machine is quite simple to use. And the exercise is suitable even for beginners.

Tehnika

• Sit in the simulator, your back is pressed against the backrest, side restraints are placed on the outside of the hips, legs are bent together. If you cannot reach the side restraints, you can put a special cushion or a rolled-up mat between the backrest and your lower back.
• Fix your hands on the handrails or on the seat.
• As you exhale, spread your hips apart and hold at the extreme point for a second.
• As you inhale, slowly bring your legs back to the starting position for two or three counts.

What do I need to pay attention to?

• Try to do the exercise in maximum amplitude. Bringing the legs to the starting position, do not relax, do not bring a little to the end, keeping tension during the entire approach.

• Keep the pace. Powerful separation and smooth slow convergence – this is how you should do the movements.

• Lock your body. There is no need to lift your shoulders or help your back, this will distribute the load incorrectly.
• Keep a natural deflection in the lower back. To do this, it is necessary to individually select the weight, it will depend on the level of fitness. Start with a small one, achieve the correct technique and only then add weight.
• Do not help yourself with other parts of the body. The movement should be performed only in the hip joints. Do not use your knees or feet.

Kontrindikācijas

You should not perform this exercise for a very long time and often, and even more so always with a heavy weight. This can lead to hypertonus of the pear-shaped muscle, under which the sciatic nerve is located. When the muscle “presses” on it, there are unpleasant sensations. It is as if it vaults or burns the muscle deep down. This sensation also occurs when performing dilations in an incline, so it is better to do the exercise with a straight back.

If you feel pain or discomfort in the hip joints, do not perform this exercise.

If we talk about more precise contraindications, leg extension in the simulator is not suitable for people with injuries or problems of the lumbar region, pelvis or back. Avoid training is also recommended during the recovery period after surgery.

How can I replace the exercise at home?

To create a similar load from the equipment, you will need fitness resistance bands. On them there are different resistance, it is also choose it based on your level of fitness.

Steps with a rubber band

Tehnika

• Fix the elastic band on your ankles, with your feet hip-width apart.
• Keep your pelvis slightly back and your body slightly tilted forward.
• Take a step to the right, stretching the elastic band, then place your left foot back in the starting position.
• Repeat three to five steps in one direction, then take the same number of steps in the other direction.
• Alternate the direction of movement.

Diverting the leg to the side

Tehnika

• Fix the rubber band just above the knees. Stand on all fours, hands – clearly under the shoulders, feet – at the width of the pelvis.
• Take one leg to the side, hold the position for a few seconds.
• Then bring it back and repeat on the opposite side.

Even if it’s a hard workout, you will soon notice the result and realize that it was worth all the hours spent in the gym.